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Sathu Maavu is a nutritious and healthy blend mix made of multigrains like Whole grains, Millets, Cereals, Pulses, Nuts etc. Sathu Maavu is made using ingredients which has good nutrition balance good for immunity building. Sathu Maavu or Health Mix mix is a must for growing kids. Let us get on to learn how to make Health Mix at home with step by step pictures and video.
Sathu Maavu or Health Mix is an Indian traditional food great for growing kids and adults too. Sathu Maavu has all the nutritious ingredients which include whole grains, pulses, cereals, millets, nuts and condiments.
About Sathu Maavu / Health Mix
Sathu Maavu also called as Health Mix is a nutritious blend of ingredients roasted and grinded to a powder. Sathu Maavu is a great source of nutrition for all ages and especially for growing kids. Sathu Maavu is a blend of grains, pulses, millets and nuts each roasted separately and powdered in a flour mill. Sathu Maavu ingredients & method varies from region to region but essentially a mix which nourishes the needed nutrients for the body.
Health Mix prepared at home widely differs from the ones available commercially at grocery stores as they have 75% millet or grain flour and rest of the cereals, nuts and pulses in very small proportions. Health Mix prescribed here is a blend of carefully proportionated grains, pulses, millets and nuts which gives the nourishment for the body and as well as keep us filled.
Health Mix called as Sathu Maavu in Tamil is an alternative breakfast even prescribed by doctors for the kids & toddlers who leaves to school in the early mornings.
Its a long time wish for me to post homemade sathu maavu powder. Amma usually makes a version with just multigrains but this version my neighbour shared it with me as she feeds this porridge for her daughter daily. I made a batch of this saathu maavu powder for mittu and after that I am stocking this up regularly.
First when I started, I sprouted few grains then roasted and grinded. But later learnt that sprouts are best when had as such and it loses its nutrients after drying and roasting so after that I stopped sprouting the grains. Incase if you wish you can soak and sprout wheat, fingermillet, green gram, black chana and pearlmillet then follow the steps.
This is sure time consuming process but worth the effort. It took me 3 days for making this Sathu Maavu as buying, measuring, washing, drying and finally roasting yes it takes a lot of time so start making only when you have time.
You can feed this for babies after 1 yr and we elders can also have it. I have it atleast 2-3 times a week, sometimes as a sweet porridge with jaggery and sometimes as salt porridge with buttermilk. You can check out the porridge recipe here.
Each household has a different version of sathu maavu recipe and this one is my staple since 10 yrs. This comes to me handy for making many dishes apart from porridge.
Sathu Maavu Recipes
I know it is tough to feed babies / kids with porridges but trust me you can include this health mix in a number of other ways too. So other than porridge this health mix can be used to make porridge, kheer, puttu, idiyappam, cakes, cookies, pancakes etc.
Sathu Maavu Ingredients
These are the 17 ingredients I have used for this Health Mix. You can plus or minus as per your liking but make sure to keep a balance.
- Fingermillet / Ragi
- Wheat / Godhumai
- Black Channa / Karuppu Kondakadalai
- Green Gram / Pacha Payaru
- Pearl Millet / Kambu
- Foxtail Millet / Thinai
- Sago / Javvarisi
- Red Rice / Sigaparisi
- Maize / Makka Cholam
- Sorghum / Vella Cholam
- Barley / Barley
- Fried Gram Dal / Pottukadalai
- Peanuts / Nilakadalai
- Cashewnuts / Munthiri paruppu
- Almonds / Badam paruppu
- Cardamom / Elakkai
- Dry Ginger / Sukku
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📖 Recipe
Sathu Maavu | Health Mix
Sathu Maavu is a nutritious and healthy blend mix made of multigrains like Whole grains, Millets, Cereals, Pulses, Nuts etc. Sathu Maavu is made using ingredients which has good nutrition balance good for immunity building. Sathu Maavu or Health Mix mix is a must for growing kids. Let us get on to learn how to make Health Mix at home with step by step pictures and video.
Ingredients
TO BE SPROUTED AND ROASTED :
- 500 grams whole wheat 4 cups
- 500 grams finger millet 3 and 1/2 cups
- 250 grams black chana 1 and 1/2 cups
- 250 grams green gram dal 1 and 1/2 cups
- 100 grams pearl millet 3/4 cup
- 100 grams sago 3/4 cup
- 100 grams fried gram dal 1 cup
- 50 grams foxtail millet 1/3 cup
- 50 grams red rice 1/4 cup
- 25 grams sorghum 1/4 cup
- 25 grams maize 1/4 cup
- 25 grams barley 1/4 cup
- 25 grams cashew 1/4 cup
- 25 grams badam 1/4 cup
- 25 grams peanuts 1/4 cup
- 10 grams dry ginger 2 tsp dry ginger powder
- 15 numbers whole cardamom 2 and 1/2 tsp cardamom powder
The cup measures are approximated.
Instructions
-
First write down the list and measures before shopping. Make sure to pick up ingredients that are fresh.
-
Measure the ingredients first using a weighing scale
-
First to a sieve add whole wheat.
-
Then rinse it well atleast twice then spread it on a plate or tray. I used my baking tray.
-
Measure and take fingermillet rinse it well then spread it on a tray to sun dry it.
-
Except for fried gram dal, cashews, almonds, peanuts, dry ginger and cardamom rinse all the grains well and spread it on a plate.
-
Sun dry it atleast for 5-6 hours or until it is almost dry without moisture. I use a netted cloth to cover the grains to protect it from dust, insects, flies etc.
-
When the rinsed grains and pulses are drying you can start roasting the other ingredients.First of all choose a wide kadai or wok that is deep also preferably iron. I chose wok so that with the handle it is easy to transfer the ingredients after roasting. Add 100 GMS FRIED GRAM DAL, dry roast until golden transfer to a plate and set aside.
-
Add 100 GMS FRIED GRAM DAL, dry roast until golden transfer to a plate and set aside.
-
Add 25 GMS PEANUTS. Dry roast until golden transfer to the plate and set aside.
-
Add 25 GMS CASHEWNUTS. Dry roast until golden transfer to the plate and set aside.
-
Add 25 GMS ALMONDS. Dry roast until golden transfer to the plate and set aside.
-
Add 15 PIECES CARDAMOM. Dry roast until golden transfer to the plate and set aside.
-
Add 250 GMS BLACK CHANNA. Dry roast until golden transfer to the plate and set aside.
-
Add 25 GMS BARLEY. Dry roast until golden transfer to the plate and set aside.
-
Add 25 GMS SORGHUM. Dry roast until golden transfer to the plate and set aside.
-
Add 250 GMS GREEN GRAM. Dry roast until golden transfer to the plate and set aside.
-
Add 50 GMS FOXTAIL MILLET. Dry roast until golden transfer to the plate and set aside.
-
Add 50 GMS PEARLMILLET. Dry roast until golden transfer to the plate and set aside.
-
Add 100 GMS SAGO. Dry roast until golden transfer to the plate and set aside.
-
Add 50 GMS RED RICE. Dry roast until golden transfer to the plate and set aside.
-
Add 25 GMS MAIZE. Dry roast until golden transfer to the plate and set aside.
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Add 500 GMS FINGERMILLET. Dry roast until crisp then transfer to the plate and set aside.
-
Add 500 GMS PUNJAB WHEAT. Dry roast until crisp then transfer to the plate and set aside.
-
Add 10 GMS DRY GINGER to a hand mortar and pestle and crush it. Remove the hard skin part. So after removing the skin if you measure it would be around 5-7 gms.
-
Dry roast for 2 mins then transfer to the plate and set aside.
-
Once everything is roasted, spread it in a plate and let it cool down completely. I spreaded it in 3 seperate plates so that it cools down quickly.After roasting you can dry it in shade inside the room itself.
-
Once cooled completely combine everything in a tray.
-
Transfer to a tall container.
-
I gave it to the flour mill for grinding. Sathu maavu is ready!
-
Cool down completely before storing in an airtight container.
Video
Notes
- First check for any speck in each grain then Rinse them well.
- Its really important to rinse all the grains and dry it before roasting it.
- Sticking with gram measures is best for health mix but if you do not have a weighing scale you can use the cup measures.
- I use a kitchen scale to measure each ingredient and as my neighbour suggested I am using only gram measures.If you dont have a kitchen scale at home, then buy the ingredients in the exact mentioned quantity itself. I get millets and grains in bulk so had to measure individually.
- I usually change the millets variety each time you make this mix, like instead of foxtail millet, you can add kodo millet or little millet etc.
- Make sure you cool down completely after roasting. Once it cools down then store else it will let out moisture if you close and keep immediately.
- Adding cardamom is purely optional. We usually make both sweet and savory so add less whole cardamom in the mix to ground and add powdered elachi if needed while making sweet.
- Adding dry ginger powder helps in digestion.
- You can store in airtight container and keep it outside for 3-6 months then refrigerate it if you want to store for a longer period of time.
Nutrition Facts
Sathu Maavu | Health Mix
Amount Per Serving (100 g)
Calories 216
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 0.3g2%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Sodium 17mg1%
Potassium 170mg5%
Carbohydrates 42g14%
Fiber 5g21%
Sugar 1g1%
Protein 9g18%
Vitamin A 38IU1%
Vitamin C 0.4mg0%
Calcium 93mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Sathu Maavu Recipe Step by Step
1.First write down the list and measures before shopping. Make sure to pick up ingredients that are fresh.
2.Measure the ingredients first using a weighing scale. Then check for specks in each grains if any and remove them. If you do not have a weighing scale then use the cup measures mentioned in the ingredients list.
3.First to a sieve add whole wheat.
4.Then rinse it well atleast twice then spread it on a plate or tray. I used my baking tray.
5.Measure and take fingermillet rinse it well then spread it on a tray to sun dry it.
6.Except for fried gram dal, cashews, almonds, peanuts, dry ginger and cardamom rinse all the other grains well and spread it on a plate.
7. Sun dry it atleast for 5-6 hours or until it is almost dry without moisture. I use a netted cloth to cover the grains to protect it from dust, insects, flies etc.
8.When the rinsed grains and pulses are drying you can start roasting the other ingredients. First of all choose a wide kadai or wok that is deep also preferably iron. I chose wok so that with the handle it is easy to transfer the ingredients after roasting. Add 100 GMS FRIED GRAM DAL, dry roast until golden transfer to a plate and set aside.
9.Add 25 GMS PEANUTS. Dry roast until golden transfer to the plate and set aside.
10.Add 25 GMS CASHEWNUTS. Dry roast until golden transfer to the plate and set aside.
11.Add 25 GMS ALMONDS. Dry roast until golden transfer to the plate and set aside.
12.Add 15 PIECES CARDAMOM. Dry roast until golden transfer to the plate and set aside.
13.Add 250 GMS BLACK CHANNA. Dry roast until golden transfer to the plate and set aside.
14.Add 25 GMS BARLEY. Dry roast until golden transfer to the plate and set aside.
15.Add 25 GMS SORGHUM. Dry roast until golden transfer to the plate and set aside.
16.Add 250 GMS GREEN GRAM. Dry roast until golden transfer to the plate and set aside.
17.Add 50 GMS FOXTAIL MILLET. Dry roast until golden transfer to the plate and set aside.
18.Add 50 GMS PEARLMILLET. Dry roast until golden transfer to the plate and set aside.
19.Add 100 GMS SAGO. Dry roast until golden transfer to the plate and set aside.
20.Add 50 GMS RED RICE. Dry roast until golden transfer to the plate and set aside.
21.Add 25 GMS MAIZE. Dry roast until golden transfer to the plate and set aside.
22.Add 500 GMS FINGERMILLET. Dry roast until crisp then transfer to the plate and set aside.
23.Add 500 GMS PUNJAB WHEAT. Dry roast until crisp then transfer to the plate and set aside.
24.Add 10 GMS DRY GINGER to a hand mortar and pestle and crush it. Remove the hard skin part. So after removing the skin if you measure it would be around 5-7 gms.
25.Dry roast for 2 mins then transfer to the plate and set aside.
26.Once everything is roasted, spread it in a plate and let it cool down completely. I spreaded it in 3 separate plates so that it cools down quickly. After roasting you can dry it in shade inside the room itself.
27.Once cooled completely combine everything in a tray.
28.Transfer to a tall container.
29.I gave it to the flour mill for grinding. Sathu maavu is ready!
30.Cool down completely before storing in an airtight container.
Homemade Sathu Maavu or Health Mix is ready!
Expert Tips
- First check for any speck in each grain and remove them. Then rinse them well.
- It is really important to rinse all the grains and dry it before roasting it.
- Sticking with gram measures is best for health mix but if you do not have a weighing scale you can use the cup measures.
- I use a kitchen scale to measure each ingredient and as my neighbour suggested I am using only gram measures.If you dont have a kitchen scale at home, then buy the ingredients in the exact mentioned quantity itself. I get millets and grains in bulk so had to measure individually.
- I usually change the millets variety each time you make this mix, like instead of foxtail millet, you can add kodo millet or little millet etc.
- Make sure you cool down completely after roasting. Once it cools down then store else it will let out moisture if you close and keep immediately.
- Adding cardamom is purely optional. We usually make both sweet and savory so add less whole cardamom in the mix to ground and add powdered elachi if needed while making sweet.
- Adding dry ginger powder helps in digestion.
- You can store in airtight container and keep it outside for 3-6 months then refrigerate it if you want to store for a longer period of time.
Storing Suggestion
Once the health mix powder is ready spread it on a plate and cool down completely before storing. I usually store in a clean airtight container in room temperature. I store half of it in fridge for storing for a long time and store the rest in room temperature. In room temperature Sathu Maavu keeps well for about 6 months if handled properly. In fridge it keeps well for 1 year.
FAQS
1.What is Health Mix / Sathu Maavu?
Sathu Maavu is a nutritious and healthy blend mix made of multigrains like Whole grains, Millets, Cereals, Pulses, Nuts etc.
2.Is Health Mix / Sathu Maavu healthy?
- Acts as a great immunity booster
- Healthy weight gain
- Improves health
- Antioxidant so fights against many diseases.
- Helps lower cholesterol levels etc
3.Is there any age factor for consuming this health mix?
From 1 year babies to 60+ elders all can consume this health mix. Even diabetics patients can have this health mix.
4.Can we make only porridge with Health Mix?
No other than porridge you can use this mix to make kheer, puttu, idiyappam, cakes, cookies, pancakes etc.
5.Can I alter the ratio of millets and pulses?
Yes definitely you can alter the ratio but make sure to have a balance of the pulses, grains and nuts accordingly.
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